How To Treat Your Own Back… Erin Olsen, PT, OCS Board Certified Orthopedic Physical Therapist

1. How To Treat Your Own Back… Erin Olsen, PT, OCS Board Certified Orthopedic Physical Therapist

2. Back Facts: 80% of the adult population will have low back pain at some time. 90% of the time low back pain is recurrent. The peak age of incidence of low back pain is 30 to 50 years old. 80% of the time neck and back pain will improve without treatment in 8-12 weeks. Don’t get stuck on a diagnosis, because studies show that patients are twice as likely to get better if they don’t have a specific diagnosis. One study showed that 1% of the time the patient’s diagnosis per an MRI was the actual cause of their back pain. 90% of the population has bulging discs, which are synonymous with degenerative discs, and are not a problem. On the average, human beings flex 3000 to 5000 times a day. There is a 300% increase in intradiscal pressure the first 3 hours of the day.

3. Precautions: If you have developed low back pain for the first time, you should consult a health care practitioner, such as your family doctor, a specialist physical therapist, or a chiropractor. You should also seek care if you have: • Constant pain or numbness down your leg into your foot. • Weakness of your leg muscles (your leg gives out on you). • You don’t feel well, in conjunction with your back pain. • You have developed bladder problems following a severe episode of back pain.

4. Components of self treatment of back and neck pain • Correct Posture • Correct Body Mechanics • Correct Exercises

5. Use Correct Posture! • Most common cause of low back pain is poor posture. • Find your correct standing posture by squeezing your buttocks, pulling your “pits to your hips”, and tucking in your chin. • Find your correct sitting posture using the slouch-overcorrect technique. Do 10 repetitions, 3 times a day, and at any time you experience pain. • Maintain correct seated posture using a lumbar roll. • Take frequent standing breaks top bend backward 5-6 repetitions, every hour if you have low back pain.

6. Use Correct Posture (cont.) • If you have pain while sleeping, try using pillows for support and a roll around your waist.

7. Correct standing and sitting postures.

8. Use Correct Body Mechanics! • Avoid twisting your body when moving an object

9. Use Correct Body Mechanics! • Lift with your legs keeping your back straight, standing as close as possible to the object to be lifted

10. Low Back Extension Exercises • Prone, or lying on your stomach on the floor or bed, is the best position in which to do extension exercises. If you have no place to lie down (ie – you are out shopping), then do the exercise standing.

11. Low Back Flexion Exercises • Bring your knees to your chest slowly, then lower your feet back down to the ground. Do 10 repetitions pulling your knees a little further towards your chest with each repetition. • If you are under the age of 65, try back extension exercises first. If this aggravates your condition, then do a trial of flexion exercises. Pelvic Tilts Pelvic Tilts

12. Chin tucks • If you are having neck pain or headaches, try tucking your chin back as far as it will go, keeping your eyes parallel to the floor. • Do 10 repetitions slowly, without holding the stretch, every 2 hours if you are having neck pain.

13. Erin Olsen, PT, OCS 1830 Blue Bonnet Place in Encinitas Please call me if you have any questions, or if you would like to schedule an appointment. Tel: (760) 632-2495